Chicken breast vs. Flank steak — In-Depth Nutrition Comparison
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Differences between chicken breast and flank steak
- Chicken breast has more vitamin B3, vitamin B5, and phosphorus, while flank steak has more vitamin B12, zinc, iron, and selenium.
- Flank steak's daily need coverage for vitamin B12 is 53% higher.
- Flank steak contains 2 times less vitamin B3 than chicken breast. Chicken breast contains 14.782mg of vitamin B3, while flank steak contains 7.363mg.
- The amount of saturated fat in chicken breast is lower.
The food types used in this comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +34.8% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains more ManganeseManganese | +133.3% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +22.8% |
| Contains more IronIron | +52.6% |
| Contains more CopperCopper | +51.9% |
| Contains more ZincZinc | +353.7% |
| Contains less SodiumSodium | -29.1% |
| Contains more SeleniumSelenium | +12.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +100.8% |
| Contains more Vitamin B5Vitamin B5 | +90.8% |
| Contains more Vitamin KVitamin K | +71.4% |
| Contains more Vitamin B12Vitamin B12 | +340.5% |
| Contains more FolateFolate | +125% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
33.44 g
Fats:
4.71 g
Carbs:
0.51 g
Water:
60.21 g
Other:
1.13 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more ProteinProtein | +20.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-1983.3% |
| Contains more FatsFats | +74.7% |
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.29 g
Monounsaturated fat:
Mono. Fat
1.72 g
Polyunsaturated fat:
Poly. Fat
1.07 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -62% |
| Contains more Poly. FatPolyunsaturated fat | +232.3% |
| Contains more Mono. FatMonounsaturated fat | +92.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.37µg | 1.63µg | 53% |
| Vitamin B3 | 14.782mg | 7.363mg | 46% |
| Zinc | 1.08mg | 4.9mg | 35% |
| Protein | 33.44g | 27.66g | 12% |
| Vitamin B5 | 1.04mg | 0.545mg | 10% |
| Saturated fat | 1.29g | 3.395g | 10% |
| Iron | 1.14mg | 1.74mg | 8% |
| Selenium | 26.2µg | 29.4µg | 6% |
| Fats | 4.71g | 8.23g | 5% |
| Vitamin B6 | 0.64mg | 0.579mg | 5% |
| Polyunsaturated fat | 1.07g | 0.322g | 5% |
| Phosphorus | 246mg | 210mg | 5% |
| Monounsaturated fat | 1.72g | 3.317g | 4% |
| Cholesterol | 91mg | 79mg | 4% |
| Copper | 0.054mg | 0.082mg | 3% |
| Potassium | 276mg | 339mg | 2% |
| Choline | 95.9mg | 105.4mg | 2% |
| Magnesium | 31mg | 23mg | 2% |
| Vitamin K | 2.4µg | 1.4µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Manganese | 0.021mg | 0.009mg | 1% |
| Folate | 4µg | 9µg | 1% |
| Vitamin B2 | 0.125mg | 0.133mg | 1% |
| Vitamin D | 5IU | 1% | |
| Sodium | 79mg | 56mg | 1% |
| Calories | 187kcal | 192kcal | 0% |
| Carbs | 0.51g | 0g | 0% |
| Net carbs | 0.51g | 0g | N/A |
| Calcium | 16mg | 20mg | 0% |
| Vitamin E | 0.42mg | 0.38mg | 0% |
| Vitamin B1 | 0.079mg | 0.075mg | 0% |
| Tryptophan | 0.39mg | 0.182mg | 0% |
| Threonine | 1.412mg | 1.105mg | 0% |
| Isoleucine | 1.765mg | 1.259mg | 0% |
| Leucine | 2.509mg | 2.201mg | 0% |
| Lysine | 2.836mg | 2.338mg | 0% |
| Methionine | 0.925mg | 0.72mg | 0% |
| Phenylalanine | 1.328mg | 1.093mg | 0% |
| Valine | 1.659mg | 1.372mg | 0% |
| Histidine | 1.037mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.02g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
49%
Minerals Daily Need Coverage Score
40%
54%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Chicken breast is lower in Saturated fat (difference - 2.105g)
Which food is richer in vitamins?
Chicken breast is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.